It’s Fall—back-to-school time! And for me, and many parents, that means back-to-me time…time for taking care of all the piles of stuff over the summer I never got done and getting back on track with my exercise and eating healthy routines.
But there’s one hitch to my best intentions: with cooler weather and the kids back in school comes the tendency to get sick more. That’s because we’re spending more time indoors with re-circulated—instead of fresh—air, which more easily spreads any viruses present. Indoor air is also less humid and this, in turn, dries out the nasal passages, making them more vulnerable to infection.
But what I’ve found is that—despite whatever viruses are lurking indoors (and with three kids that tends to be a lot!)—when I’m really making an effort to stay healthy: exercising regularly, eating plenty of nutrient-rich fruits and vegetables, and getting at least eight hours of sleep a night, I get sick much less.
Research seems to back up my theory; here are the lifestyle tweaks that experts have found help keep our immune systems strong—and us healthier:
DON’T over sanitize everything in your world. Our immune systems stay strong, say experts, by being constantly challenged; over sanitizing can actually have the opposite effect of reducing immunity by getting rid of the germs that our immune systems need to get strong. The bottom line: plain old soap and water works best. My one exception: the kitchen counters and sink where food-borne infections like salmonella and e-coli can lurk from raw eggs and meat. (I use part bleach, part water in a spray bottle and/or sanitizing wipes to disinfect these surfaces.)
DO eat some sauerkraut or Korean kimchi. These fermented foods contain substances called prebiotics that promote the growth of good bacteria in your gut (probiotics—found in yogurt—can also do this), and this—in turn—helps your immune system fight off germs and viruses.
DON’T eat a lot of sugar. This is hard, as cooler weather seems to trigger the comfort food munchies in even the healthiest of us. One study♦, done at Loma Linda University in California and published in the American Journal of Clinical Nutrition, found that when volunteers ate 100 grams of sugar (about 20 teaspoons, about the amount in a liter of soda), infection-fighting white blood cells in their blood gobbled up many fewer bacteria than in those volunteers who didn’t eat the sugar.
DO have a good laugh, as often as you can. Some studies show that people who lack humor in their lives tend to have less protective immune systems. The reason? Laughing helps reduce stress, which research has shown suppresses immune function.
DO stay positive. Positive, pleasant events—and having an optimistic, upbeat attitude—seem to offer a small boost to the immune system that can last for up to two days afterward. (For other ways to tame stress, click here: http://www.centrum.com/expert-corner/health-articles/stress-relievers-top-10-picks-to-tame-stress.)
DO get enough vitamin D. Sunlight boosts vitamin D—which is critical to supporting the immune system. You can also get vitamin D from foods like milk, eggs, salmon, or tuna—as well as from a multivitamin like Centrum® Women or Centrum® Men.
DO exercise. Regular exercise improves the function of your heart, lungs, and every aspect of your body—including your immune cells. The result? Your immune system is better equipped to fight bacteria that could make you sick.
DO eat chicken soup. One study in the journal Chest♦♦ found that eating chicken soup can help lessen the inflammatory response behind colds and flu. But not only that, eating plenty of fruits (like blueberries) and vegetables (like broccoli) go a long way to help support your immune function.
DO get some sleep. Sleep is restorative; according to the National Sleep Foundation, when you get enough sleep, breathing slows, muscles are relaxed and blood supply to the muscles increases, tissue growth and repair occurs, energy is restored, and hormones that aid in growth and development are released. But not getting enough sleep (less than five hours a night) can increase stress hormones and depress the immune system.
How Many Hours of Sleep Do You Need? Some people seem to do fine on 6 hours, while others need 9 hours of shut-eye a night. Click here: http://www.centrum.com/expert-corner/health-articles/how-many-hours-of-sleep-are-enough to figure out what you need—and why.
♦J. Albert Sanchez, L. Reeser, H.S. Lau, et al., “Role of Sugars in Human Neutrophilic Phagocytosis,” The American Journal of Clinical Nutrition, 26 (11), 1973, 1180-1184; http://ajcn.nutrition.org/content/26/11/1180.abstract.
♦♦B.O. Rennard, R.F. Ertl, G.L. Gossman, et al., “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro,” Chest 118 (4), 2000, 1150-7; http://www.ncbi.nlm.nih.gov/pubmed/11035691.

Sure, you know you probably should get healthier but the very thought of doing so can be overwhelming. That’s why we put together these super-simple tweaks you can make right now—with little effort and zero cost. All deliver big health results.
1. Always eat breakfast. If you’re one of those guys who’s never hungry in the morning—or simply never has time to eat before heading out the door—this is one change you need to make. Not only does eating in the morning stoke your metabolism the rest of the day, it may also help reduce the risk of obesity—as one recent study1 in the journal Circulation found. Why is it so important? When you skip breakfast, your metabolism is more sluggish and you’re hungrier later in the day—causing you to eat larger meals, which could spike blood sugar levels.The key to a healthy breakfast: protein (like hard-boiled eggs or a protein shake), carbs (either fruit or a whole grain), and some healthy fat like almonds or peanut butter. All will help keep your blood sugar steady—and you full—longer.
2. Limit coffee to two cups. Coffee is chockfull of good-for-you antioxidants, but it’s the caffeine that’s the problem. Too much of it can make you jittery, contributing to stress and increased heart rate and blood pressure (both risk factors for heart disease). If you can, cut it down—or stick to decaf. Also keep in mind that one cup is 8 ounces—which has about 100 mg of caffeine—not 16 ounces (popular at coffee shops), which has about 330 mg of caffeine.
3. Exercise your core. If you’re like most people, you work hard at fitting in a good cardio workout but skip out on the more time-intensive core work. But you’ve got to change this: every muscle relies on your abs, hips, and lower back (a.k.a. your core)—why a strong core means less back problems and fewer mobility issues as you get older.Three super-effective core exercises to start with2:
The CrunchLie on floor, holding a dumbbell (15-20 lbs.) over your chest with both hands. Curl your chest toward your knees. Squeeze abs, then lower slowly to start. Repeat 8 times; do 4 sets.
Side BendStand, holding dumbbell (15 – 20 lbs.) in one hand. Lean slowly to the side the dumbbell is on, then return to vertical. Repeat 8 times; repeat on other side. Do 4 sets.
Single-Leg LoweringLie on your back with legs extended straight up, feet flexed. Lower left leg until foot is about 3 inches off floor. Return to starting position; repeat with right leg. That’s one rep; do 8 to 10 reps. Do 4 sets.
4. Eat a fruit or veggie with every meal. To make sure you get all the nutrients you need—like vitamins A, C, and E; zinc; B vitamins; and lycopene—you need at least 5 to 9 servings of nutrient-packed produce every day. By sneaking in some produce with every meal, you’ll have no problem meeting that target. (Taking a daily multivitamin designed for men—like Centrum® Men or Centrum® Silver® Men 50+—will also help ensure that you’re getting enough of the nutrients your body needs.)Some fruit and veggie best bets?
Blueberries are rich in antioxidants, studies have shown they relax blood vessels and support normal circulation3.
Bananas are another great option as they’re rich in potassium (which supports muscle, brain, and heart health).
Leafy greens like spinach and kale are also nutrient powerhouses, supplying everything from bone-building vitamin K and calcium to the B vitamins, which support your body’s energy needs.
5. Grill up some fatty fish. Fatty, or oily, fish like salmon, sardines, mackerel, and trout are chockfull of muscle-building protein—and heart-healthy omega-3 fatty acids. According to the American Heart Association4, omega-3 fats help protect the heart by lowering unhealthy triglycerides and blood pressure. Two servings a week is recommended.
Bottom line: you can sneak all these things into a busy schedule without stress. Try them; you may find you feel better, have more energy, and drop a few pounds, too!
1 “Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals,” Leah E. Cahill, PhD; Stephanie E. Chiuve, ScD; Rania A. Mekary, Ph.D; et al.; Circulation 128 (2013); 337-343; http://circ.ahajournals.org/content/128/4/337.short?rss=1
2 Always check with your doctor before starting, and engaging in, an exercise program.
3 “Dietary Enrichment with Wild Blueberries (Vaccinium angustifolium) Affects the Vascular Reactivity in the Aorta of Young Spontaneously Hypertensive Rats;” Kalea AZ, Clark K, Schuschke DA, Kristo AS, Klimis-Zacas DJ; J Nutr Biochem. 2010 Jan;21(1):14-22; http://www.ncbi.nlm.nih.gov/pubmed/19157824; “Vascular Reactivity is Affected by Dietary Consumption of Wild Blueberries in the Sprague-Dawley Rat;” Kalea AZ, Clark K, Schuschke DA, Klimis-Zacas DJ; J Med Food. 2009 Feb;12(1):21-8; http://www.ncbi.nlm.nih.gov/pubmed/19298192; “A Wild Blueberry-Enriched Diet (Vaccinium angustifolium) Improves Vascular Tone in the Adult Spontaneously Hypertensive Rat;” Kristo AS, Kalea AZ, Schuschke DA, Klimis-Zacas DJ; J Agric Food Chem. 2010 Nov 24;58(22):11600-5; http://www.ncbi.nlm.nih.gov/pubmed/20964405; “Feeding Blueberry Diets Inhibits Angiotensin II-Converting Enzyme (ACE) Activity in Spontaneously Hypertensive Stroke-Prone Rats;” Wiseman W, Egan JM, Slemmer JE, et al; Can J Physiol Pharmacol. 2011 Jan;89(1):67-71; http://www.ncbi.nlm.nih.gov/pubmed/21186379.
4 AHA Scientific Statement: “Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease”; Circulation 2002; 106; 2747-2757; http://circ.ahajournals.org/content/106/21/2747.long

You may have celebrated your 50th birthday, but you haven’t slowed down one bit, and you’d like to keep it that way. Now’s the time to maximize nutrition so that you get the nutrients you need to play golf, work in the garden, and take long walks on beach. Here are the top five nutrients for men over 50, and how to include them every day.
Vitamin B12: Vitamin B12 is necessary to help harness energy from the protein and fat in food, and to make red blood cells that carry oxygen to cells and working muscles. The suggested intake for vitamin B12 doesn’t change after age 50, but age alters the way your body processes it. Naturally-occurring vitamin B12 requires adequate stomach acid for absorption, but stomach acid production declines with age, putting many older adults at risk for vitamin B12 deficiency, which can lead to nerve damage that could slow you down. After age 50, you should get most of your vitamin B12 from dietary supplements and fortified foods, which both use a synthetic form of the vitamin that doesn’t require stomach acid for absorption.
Calcium: When you think of calcium, osteoporosis, a condition that makes bones more fracture-prone may come to mind. And when you think of osteoporosis, you may think of it as a woman’s disease. That’s not entirely true. While women rapidly lose bone mass in their 50’s, by 65 or 70, men and women are losing bone mass at the same rate, and the absorption of calcium, decreases in both sexes. To prevent being sidelined by a broken bone, include the suggested 1,000 milligrams of calcium daily, about the amount found in three servings of dairy foods. If you don’t consume adequate amounts of calcium-rich foods, consider taking a supplement to meet the suggested daily intake.
Vitamin D: Vitamin D assists the body’s absorption of calcium and oversees calcium’s movement into, and out of, your bones. The body can make vitamin D, when skin is exposed to strong summer sunlight. However, many people avoid the sun because of concerns about skin cancer and premature wrinkling of the skin. In addition, the older you get, the less efficient skin becomes in helping to produce vitamin D. You need 600 International Units of vitamin D daily, the equivalent of six, eight-ounce glasses of fortified milk. Other foods with vitamin D include salmon, tuna, and fortified eggs. Many people don’t get enough vitamin D from food and rely on dietary supplements to make up for the remainder.
Vitamin B6. Your body needs vitamin B6 to keep going. It helps to keep your heart in working order, and it helps facilitate the release of glucose – fuel for your cells – from the liver and muscles, so that you can stay active. Vitamin B6 needs increase slightly after age 50. Salmon is rich in vitamin B6, and other sources of vitamin B6 include fortified breakfast cereal, potatoes, bananas, and pork.
Fiber: Fiber does more than keep your digestive system running smoothly so that you feel your best. According to the 2010 Dietary Guidelines for Americans (DGA), the fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes. Fiber also provides feelings of fullness, which may help with weight control. Men over 50 should aim for 30 grams of dietary fiber every day. To meet the suggested fiber intake, include at least five servings of fruits and vegetables and at least three servings of whole grains in your eating plan. Foods that are naturally rich in fiber also supply many other nutrients, including carbohydrate for energy, vitamins, minerals, and phytonutrients, protective plant compounds.

You’re over 50, and you’re as active as ever. Keep it that way with smart food choices that support your energy level. Discover the top five nutrients men need every day, and how to easily include them in your eating plan.

It’s Fall—back-to-school time! And for me, and many parents, that means back-to-me time…time for taking care of all the piles of stuff over the summer I never got done and getting back on track with my exercise and eating healthy routines.

‡Vitamins A, C, and E, and Lutein help support healthy eyes. This product is not intended to provide daily intake of Lutein. Take with a diet rich in fruits and vegetables.

¥B-Vitamins support daily energy needs.*

^Vitamins C and E support normal immune function.*

±B-vitamins aid in the metabolism of fats, carbohydrates, and proteins.*

«Lutein and Zeaxanthin to help improve the eyes natural response to glare. Emerging science suggests nutrients such as Lutein and Zeaxanthin help support healthy/normal macular pigment which plays a role in the eye’s ability to respond after exposure to glare/adjustment to changes in light.*

∇Among leading eye multivitamin supplement brands.

^^Refers to Lutein, Zeaxanthin, and Vitamins A, C, and E.

µBased on number of nutrients; Among leading Women / Men 50+ multivitamin brands.

»Among leading men’s and women’s gummy multivitamins.

>Biotin, Vitamins A, C, and E help maintain healthy appearance.*

<Vitamins D and B6 help support muscle function.*

♦A combination of Vitamin D and calcium helps maintain strong bones*

•B-Vitamins help support heart health, brain health, energy and metabolism. Vitamins A, C, E and zinc help support normal immune function and healthy eyes. Calcium and vitamin D help support bone health.* Adequate calcium and vitamin D are necessary for bone health. Centrum® MultiGummies® [Men/Adult] and Centrum® VitaMints® do not contain calcium. Take with a calcium-rich diet.

∞Includes 11 nutrients to support whole body health including B-vitamins to support heart health, zinc and B-vitamins to support normal brain function, and Vitamins A, C, and E to support healthy eyes.* Not a replacement for cholesterol-lowering drugs.